Tag: Dapile

COP

Warm ups at cafeteria entrance with in cadence SSHs, arm circles, copperhead squats, calf raises, helicopters

Moseyed to the parking lot for: bear crawl to each parking spot lot line with ascending burpees to ten at each line. Return to starting point with lunges to each line and ascending squats to ten at each line.

Continued with a moderate one mile mosey.

Upon return, we located some dry pavement near the building for a gut buster that included LBCs, heals to heaven, Alabama prom dates, full body extensions to heel touch crunches.

Continued our fun with tricep dips at bench and bear crawl from first parking lot island to next followed by crab crawl to next island and mosey back to start as a timer. One round each.

Finished off with a full body stretch and planing until the rest of the PAX aka runners joined back up.

Runners came running with Sankara Stone in hand after escaping the Temple of Doom, or so I assume.

Name-arama, numberama, announcements, COT, Opus closed us out.

3 runners with an earlier start and 2 bootcamps arrive at Atlee HS Saturday mornings

runners heading for an out and back into Kings Charter to the end of the neighborhood for 7.25+ miles

bootcamps did their thing

we all headed to the Local cup afterwards for some 2nd F where we are joined by Bulkhead, Corned Beef, and Mudface

SPIT ON THAT!!

3 runners and 2 bootcampers came out on a beautiful Saturday morning for a workout of supreme greatness.

3 runners ended up doing 7 miles this morning.

2 bootcampers did something like this…

Started in the parking lot with a karate style stretch and limbering routine. Mixed in some helicopters, Don Quixotes, arm circles. Then we moseyed to the first speed bump that Atlee was nice enough to build for us. We then began the Century Mile which goes as follows: 10 LBCs, 10 squats, 10 LBCs, 10 single count lunges, 10 LBCs, 10 merkins, 10 LBCs, 10 calf raises, 10 LBCs followed by a brisk mosey to the next speed bump. Rinse and repeat for a total of 10 speed bump circuits.

Next we finished off the mile at a steady jog and returned to our starting point in the Atlee parking lot. We proceeded to cool down with some stretches and finished the beatdown with a short gut buster that included 20 full extension crunches, 20 standard Alabama prom dates, 20 single leg extended Alabama prom dates to each side, 20 LBCs, and 20 per side Jane Fonda leg raises. Then you guys arrived. Name-arama, numberama, etc.

We opened up Saturday’s beatdown with a slow mosey to our (often) usual gathering point near Atlee high school’s cafeteria doors, but thought better of it since the entrance,  it seems, was being used for an influx of uber brains, for what appeared to be a science fair. I actually wished we could have crash the party to check out this action. It’s always fun seeing young super minds do what they do best, but I digress. We then moseyed to a less populated part of the parking lot and proceeded with a Karate-based full body stretching and limbering routine that included sets of helicopters, Don Quixotes, LBC‘s, and flutter kicks, we then moseyed to the basketball courts to begin a game of four corners as follows: 20 squats, 20 stationary lunges, 20 side straddle hops, and 20 Merkins while keeping up with Bernie Sanders in between stations. Five beasts crushed five rounds. We then moseyed to the bus loop side of Atlee high school, where we set up a five station beatdown as follows: Squats, bench step-ups, wall sit, and tricep dips with an outer bus loop trot as the timer and final station. After each man visited each station, we then did a Native American run, with a Burpee for extra credit, back to our starting point. Wait, kids our fun didn’t end there. We then proceeded to perform a gut buster with LBC’s, Alabama prom dates, vertical flutter kicks, horizontal flutter kicks, and some Jane Fonda leg lifts. We cooled down with some stretches and reunited with a couple of interval runners who I can only assume were running from a bank heist gone wrong. name-arama, numberama, announcements, and opus prayed us out.

4 Davillians made their way through the fog for some running and different boot camps

6:30 came with three ready to go. Opus and YHC headed out for a training run while Mustang went out solo for a boot camp

Runners Route – Head out behind the schools into Honey Meadows, take the cut through into Kings Charter to Castlewood and Atlee Ridge before returning via the trail on Atlee station.

Opus then took a loop around Taylor Farms and back behind the schools to get in a 10k

YHC took a route in front of the schools to get 5.5 miles

Mustang’s Bootcamp – Did a circuit workout on the access road by the fields

Helix’s bootcamp – Was a LIFO and headed to the track for laps and exercises

All return for Numberrama, Namerama, Announcements, Helix took us out

Was nice to have some warm weather after this week. YHC needed a good run so glad to have Opus to help me push

Enjoy some 2nd F time at The Local afterwards with Mr Holland joining us

SPIT ON THAT!!

2 Davillians enjoyed cold temps on a Saturday morning to get in their long run of the week.

Route was the same as last week. Heading out the Atlee parking alot, around the school to Honey Meadows. Take the cut through road to King Charter. Turn around at the 3rd mile inside of Totopotomoy. Head back the same way but take Honey Meadows to the front the school and finished with a loop around the bus loop and the Atlee parking lot. Opus got in close to 6 miles while YHC push for the 10k.

2nd F at the Local Cup afterwards

SPIT ON THAT!!

2 Davillians got back to running on a Saturday. Route was out to Totopotomoy and back to get in 5.75 miles

Good pace for the first long distance run in a while.

Spit on that!!

3 Bootcamps and 1 Rucker enjoyed one last warm Saturday in Daville.

YHC got started earlier with a 3 mile ruck around Giles since he had an early little league game to coach for.

Bootcamp completed varies exercises at the normal 6:30 start time

SPIT ON THAT!!

4 guys came out to tackle Dapile this morning. Was supposed to be a hot potato but two guys took it over.

COP — IW, helicopters, DQ, Dying Cockroach, american hammers, arm circles in american hammer position, american hammers, arm circles (reverso) in am ham position, other things…
OPUS turn
Dora
100 derkins
200 dips
300 step ups (changed to SSH for time sake)
other partner bear crawls to the curb and runs back. Later changed to Lunging

10 2 count mountain climbers, short sprint repeato 2x

MR HOLLAND
crossy road — various ways of crossing the road (bear crawl, broad jumps, etc.) No one got hit by a car, so it was successful
SSH for the cars as they came by
20 WW2 situps

Alphabet activity every speed bump on the way back
starting with F
F — Freddy Mercuries
G — gas pumps
H — Helix/Hindu Squats
I — Ice skaters
J — Jump Squats
K — Kicks of Flutter
L — Lunges
M — 3 way merkins 10 regular, 10 arms further out, 5 diamonds
N — Not Falling over (one legged squats)
O/P — Opus loves Plank Jacks

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